Comparing Nutrients in 1 kilogram RALSTON Wheat Bran flakes VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
RALSTON Wheat Bran flakes	10%	8%	82%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	RALSTON Wheat Bran flakes	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	134% 3900kcal	50.3% 1460kcal	2900kcal per day for Men 19-50 years
Fat	34.6% 33.6g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	13.5% 4.33g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	54.4% 0.87g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	76.3% 13g	15% 2.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	614% 798g	184% 240g	130g per day for Men 19-50 years
Sugars	237% 172g	2.9% 2.1g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	31.3% 22.7g	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 20g	% 0.7g	g per day for Men 19-50 years
Sucrose	% 125g	% 1.4g	g per day for Men 19-50 years
Fiber	445% 169g	52.6% 20g	38g per day for Men 19-50 years
Protein	182% 102g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	RALSTON Wheat Bran flakes	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	590% 5310μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3928% 47mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5608% 73mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5660% 906mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5960% 298mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5231% 68mg	151% 1.96mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3448% 13790μg	77.5% 310μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8621% 207μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2663% 2397mg	85.6% 77mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	575% 3450IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5364% 805mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Wheat Bran flakes	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	45% 450mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	383% 3.45mg	85.6% 0.77mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	8459% 677mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	452% 1900mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	1507% 34.7mg	68.3% 1.57mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	761% 5330mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	185% 6300mg	112% 3800mg	3400mg per day for Men 19-50 years
Selenium	167% 92μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	391% 5860mg	233% 3490mg	1500mg per day for Men 19-50 years
Zinc	5848% 643mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.68% 25.3g	18% 671g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of RALSTON Wheat Bran flakes vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have more Vitamin A, 44.5 times more Vitamin B1, 197 times more Vitamin B2, 42.3 times more Vitamin B3, 66.5 times more Vitamin B5, 34.7 times more Vitamin B6, 44.5 times more Vitamin B9, more Vitamin B12, 31.1 times more Vitamin C, more Vitamin D, 804.6 times more Vitamin E and 1.3 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.

Comparing minerals per 1 kilogram for RALSTON Wheat Bran flakes vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 3.5 times more Calcium, 4.5 times more Copper, 109.1 times more Iron, 9 times more Magnesium, 22.1 times more Manganese, 6.6 times more Phosphorus, 1.7 times more Potassium, 18.4 times more Selenium, 1.7 times more Sodium and 189.2 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 26.5 times more Water than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 2.7 times more Energy, 5.4 times more Omega 3, 5.1 times more Omega 6, 3.3 times more Carbohydrate, 81.8 times more Sugars, more Fructose, 8.5 times more Fiber and 4.4 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.5 times more Fat and 2.9 times more Saturated Fat than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.